There are two basic types of endurance: muscle endurance and cardio endurance. Muscle endurance refers to the ability of muscles to contract repeatedly during exercise and to recruit the maximum number of muscle fibers for the completion of the movement. For example, in squat exercises, the muscle fibers in the legs can quickly fatigue. So, if you want to complete the entire set of actions, you need a quick recovery of the muscle fibers and activate more muscle fibers throughout the exercise. Cardiopulmonary endurance refers to the ability of the heart, lungs, and circulatory system to transport oxygen to the muscles to maintain exercise and take away the waste ( lactic acid ) produced. Although the two endurances are quite different, there is also a correlation between them. If a person has good cardio endurance, but the muscles can't keep up with the rhythm of exercise and can't give enough force, then what's the use ? On the other hand, even if you have strong muscle endurance, your circulatory system Can't deliver the necessary oxygen, and where will your athletic performance be better ? Everyone knows that cardiopulmonary endurance can be increased through a lot of aerobic exercise. The so-called aerobic exercise is an exercise that allows you to breathe quickly, your heart beats faster, and you can stay longer. When doing aerobic exercise you will: increase the ability of the lungs to absorb oxygen from the air and transport it to the blood, increasing the ability of the heart to transport large amounts of blood to the muscles through the circulatory system, ' increasing the transport of blood to specific muscles. The number and size of blood vessels increases the ability of the cardiovascular system to remove lactic acid from the muscles ( when we are in intense exercise, lactic acid makes us feel muscle burning ) . You can increase muscle endurance through a relatively large amount of muscle contraction exercise. At this point you will: increase the size and number of capillaries of the specific muscles that are exercised , increase the muscle's ability to store glycogen ( carbohydrate). Glycogen prepares energy for muscle contraction ; increases the size of muscle mitochondria ( energy plant ) , Mitochondria use glycogen to produce ATP ( adenosine triphosphate ) , which powers muscle contraction ; ' increased the development of muscle fibers that are often used in endurance training.
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